Monday, May 28, 2012

Southwestern Omelet

This was good. D made it. He added a jalapeno and changed the eggs so he used 4 eggs and 1 egg white. We both gobbled it down. Would have again.

 Southwestern Omelet

Black beans and cheddar make for a deliciously hearty omelet filling, but feel free to vary this recipe by using kidney beans or Monterey Jack instead.

YIELD: 2 servings
COURSE: Breakfast/Brunch

2 tablespoons chopped fresh cilantro
1/4 teaspoon salt
4 large egg whites
1 large egg
1/2 cup canned black beans, rinsed and drained
1/4 cup chopped green onions
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
1/4 cup bottled salsa
Cooking spray

Combine first 4 ingredients in a medium bowl, stirring with a whisk. Combine beans, onions, cheese, and salsa in a medium bowl.

Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour egg mixture into pan; let egg mixture set slightly. Tilt pan and carefully lift edges of omelet with a spatula; allow uncooked portion to flow underneath cooked portion. Cook 3 minutes; flip omelet. Spoon bean mixture onto half of omelet. Carefully loosen omelet with a spatula; fold in half. Cook 1 minute or until cheese melts. Slide omelet onto a plate; cut in half.

Nutritional Information
Calories: 181; Fat: 5.5g; Saturated fat: 2.3g; Monounsaturated fat: 1g; Polyunsaturated fat: 0.8g; Protein: 20.2g; Carbohydrate: 13.8g; Fiber: 6g; Cholesterol: 116mg; Iron: 2.1mg; Sodium: 822mg; Calcium: 184mg

Cooking Light APRIL 2002

No comments: